Single Leg Deadlifts for Strong Hips and Hamstrings

Welcome to a new feature of Elite Soccer Development, the "Move of the Month", where we will be demonstrating either a technical drill or an exercise for fitness and conditioning that can (and should be) incorporated into the training program of young soccer players. In this issue, we feature the single leg deadlift, an exercise which can help build soccer-specific strength, stability and flexibility in just a few workouts per week.

To perform this exercise, simply stand on one leg, keeping the standing leg almost completely straight (knee slightly unlocked), and lean forward at the waist until your torso is parallel to the floor with your opposite leg extended back behind you in line with the body. As you are leaning forward, extend your arms towards the floor while you maintain balance (see Picture below). Hold this position for 2-3 seconds, then stand up and repeat using the other leg. For optimal results, perform 3 sets of 8 to 12 reps for each leg, 2 days per week.

    

This exercise will strengthen your hamstrings, glutes, and midsection (core), while building greater strength and stability. This will improve your performance on the field, as well as help prevent injuries. For more great exercises like this, check out our DVD, "Building the Complete Soccer Athlete: Train Like a Pro".

We'll have more training information for you in a couple of weeks, including a few technical drills to help you become a master of the ball. If you have any questions or want us to discuss a specific topic, we invite you to leave a message on the blog below.

Until next time, Stay Fit!

Josh Hewett

Elite Soccer Development #8- Bodyweight Training

Every activity we do, exercise related or not, centers around using and controlling our own bodyweight in order to perform specific tasks. Bodyweight training trains the body to be more stable, especially at the joints. Since bodyweight training trains major muscle groups in an integrated fashion it allows you to train multiple muscles at once, which is how the body really operates in our environment. This makes it a truly functional method of training.

Check out the Jungle Gym straps used in this video at http://tinyurl.com/suspendme

Outdoor Athletic Conditioning Workout for Soccer

A montage of some outdoor training I did with the Mississauga Falcons. This type of training requires minimal equipment and can be done on almost any sports field. For more information on athletic conditioning, technical training, sport psychology, and nutrition for soccer players, check our our training DVD at www.soccerathletics.com.

Elite Soccer Development #5- Youth Resistance Training

Although there is a misconception that resistance training can be harmful for youth, this is not the case. Watch this video to learn how young people can benefit from resistance training. I also suggest you check out www.ltad.ca (Long Term Athlete Development).

Speaking of young people, my baby daughter wouldn't let me sleep the night before filming this, so please excuse the "tired eyes"! (o;

Stay Fit,

Josh

Elite Soccer Development #4- Athletic Conditioning For Soccer

This is my discussion on the importance of athletic conditioning for soccer, which is relatively neglected compared to many other sports.